COMPLETE:
Weightlifting:
A. 3 positional clean pull (bottom to top) + High Hang SqT clean + low hang (below knee with :2 pause) squat Clean. + Jerk; build to heavy in <20 minutes.
B. Back Rack Reverse Step Lunge (deficit – so standing up on plates) ; 6 reps each side x 4 sets each side, HEAVY
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Gymnastics (breathing)
5 rds AFAP
15 cal ski erg
10 c2b pull-ups
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Conditioning:
A. ”Breonna Taylor”
AFAP
26 Deadlifts 135/93
26 hang power cleans
26 Front Squats
26 Shoulder to Overhead
* EMOM – 6 burpees over the bar
* Workout starts with 6 burpees over the bar
* Score = when 26th S to OH is completed
B. Midline Work: EMOM x 12
Minute 1: :45 plank Hold
Minute 2: 15 GHD Situps
Minute 3: :45 double KB front rack walk
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BECOMPLETE: